FacebookIndividuals with irritable bowel syndrome or IBS often find that specific foods trigger symptoms more than others. Learning to identify your IBS triggers can help you avoid them.
Irritable bowel syndrome is a common gastrointestinal disorder which can lead to uncomfortable digestive symptoms including bloating, abdominal pain, gas, cramping, diarrhea, and/or constipation. It is a chronic condition that requires long-term management and, while most people experience mild symptoms, certain diet and lifestyle factors can trigger a flare-up.
People with IBS often find their symptoms worsen during periods of stress but, for many people, specific foods trigger symptoms as well. Here’s what you need to know about the worst foods for IBS as well as better alternatives.
8 Foods That Exacerbate IBS Symptoms
Every person with IBS reacts to certain foods differently, so you’ll need to endure some trial and error to find the foods your body tolerates best. If you’re trying to identify trigger foods for the sake of being able to avoid them in the future, here are 9 options to start with (and better alternatives).
1. Gluten
Gluten is a type of protein found in wheat, barley, and rye. While individuals with IBS may not develop the autoimmune reaction or intestinal damage characteristic of celiac disease, some evidence suggests a gluten-free diet can help ease IBS symptoms.
Try This Instead: Be mindful of gluten in baked goods, pasta, pizza, and convenience foods. Instead of foods made with traditional wheat flour, look for products made with gluten-free ingredients like rice flour, buckwheat flour, and tapioca starch.
2. Dairy Products
There are several ways in which dairy products can cause issues for people with IBS. First, many people with IBS have a low tolerance for lactose, a type of sugar found in cow’s milk. Dairy products also tend to be high in fat which can trigger diarrhea in those with IBS. When removing lactose from your diet, just be sure to replace dairy products with other sources of dietary calcium like leafy greens, beans, nuts, and seeds.
Try This Instead: If you prefer the flavor or nutritional profile of cow’s milk, you can simply buy lactose-free milk. Otherwise, try a non-dairy alternative like almond milk, rice milk, or oat milk. You can even find yogurt and ice cream made with these milks.
3. Fried Foods
The high fat content makes fried foods particularly difficult for those with IBS to digest but the process of frying actually changes the chemical makeup of the food as well. If fried foods tend to trigger IBS symptoms, try baking, grilling, or air-frying your favorite meals instead.
Try This Instead: For some, it isn’t the frying that causes an issue but the batter which is often made from wheat flour. Try making your own fried foods with a gluten-free batter using Schar Mix It! Universal or by coating the food with gluten-free breadcrumbs.
4. Beans and Legumes
While peas, beans, and legumes are rich in protein and dietary fiber, they can be difficult to digest and may trigger symptoms in some IBS sufferers. These foods also contain oligosaccharides, a type of carbohydrate that is poorly absorbed by the small intestine.
Try This Instead: If you have trouble digesting beans and legumes, try soaking them in water overnight then rinsing well before you eat them. Soaking these foods helps soften and gelatinize some of the starch which makes them easier to digest and less likely to cause gas.
5. Processed Foods
Highly processed foods like chips, fried food, sweetened beverages, processed meat, and protein bars can be high in fat, added sugar, and salt. These foods also tend to contain additives you wouldn’t normally put in the food you make for yourself. Any of these factors can contribute to an increased risk for IBS symptoms when eating processed foods.
Try This Instead: Instead of purchasing frozen dinners, find simple recipes you can prepare yourself. A meal of gluten-free pasta, for example, is quick to prepare and the pasta only contains a handful of basic ingredients. You can make many things yourself including chips and snacks.
6. Cruciferous Vegetables
Cruciferous veggies like broccoli, cauliflower, cabbage, and brussels sprouts can be hard for the body to digest whether you have IBS or not. For those who do have IBS, however, these foods are even more likely to trigger symptoms like gas and constipation.
Try This Instead: Cooking cruciferous vegetables often makes them easier to digest, so try roasting or steaming them if the raw veggies trigger your IBS. Certain low-sugar vegetables like celery, green beans, and leafy greens may be easier to digest as well.
7. Sugar-Free Sweeteners
The term “sugar-free” on a food label doesn’t necessarily mean the product is healthy. Instead of sugar, these foods often contain sugar substitutes like sugar alcohols and artificial sweeteners. Sugar alcohols are particularly triggering for IBS sufferers, known to produce laxative effects and cause gas.
Try This Instead: When baking up your favorite treats or sweetening your cup of tea, stick to natural sweeteners or regular table sugar. Keep an eye out when buying commercial baked goods and snacks as well to be sure they don’t contain sugar alcohols.
8. Onions and Garlic
Though these foods add a lot of flavor to your favorite dishes they contain oligosaccharides which be hard for your body to process. Cooking onions and garlic can help ease digestion but many people with IBS find that even the cooked versions trigger symptoms.
Try This Instead: You don’t have to give up garlic entirely – try switching to garlic-infused olive oil to enjoy the flavor without the digestive upset. There are also plenty of other herbs and spices you can use to flavor your food.
Is the Low FODMAP Diet Right for You?
By now you’ve probably noticed a theme among the foods listed above – many of them are foods most people would consider less nutritious anyway. But there’s another running theme you may not have noticed.
Many of the foods most likely to trigger IBS symptoms belong to a category called FODMAPs which is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.
In simple terms, FODMAPs are carbohydrates that tend to be poorly absorbed by the small intestine. Because they’re difficult to digest, they move along into the colon where the carbohydrates are metabolized by bacteria. This process involves fermentation which produces the gas that is responsible for uncomfortable symptoms like cramping, abdominal pain, and diarrhea.
Many people with IBS find that limiting their consumption of high FODMAP foods results in a significant reduction in their symptoms. Learn more about the low FODMAP diet here and check out Schar’s selection of certified low FODMAP foods.
